Diabetic Thursday

Since it's Thursday, today's recipes are diabetic ones. Enjoy!

SOUTHWESTERN CHICKEN SALAD

Yield: 6 servings

View recipe: http://diabeticgourmet.com/recipes/html/908.shtml

Source: 200 Healthy Recipes in 30 Minutes or Less!

http://diabeticgourmet.com/book_archive/details/74.shtml

Ingredients

Salad:

1 cup cooked corn kernels

1 cup diced tomatoes

1 cup green peas, frozen and thawed

1/2 cup each sliced red and green pepper

1/3 cup canned black beans, drained

2 cups cooked, cubed chicken breast

Dressing:

1 tablespoon olive oil

1/4 cup lime juice

2 teaspoons cumin

1 tablespoon chopped cilantro

2 teaspoons chili powder

1 teaspoon oregano

Directions

Combine all salad ingredients. In a blender or food processor, blend all dressing ingredients. Toss the dressing with the salad and serve.

Nutritional Information Per Serving: Calories: 181; Protein: 17 g; Fat: 6 g; Sodium: 94 mg; Cholesterol: 42 mg ; Dietary Fiber: 4 g; Sugars: 4 g; Carbohydrates: 16 g; Exchanges: 2 Very Lean Meat, 1 Starch, 1/2 Monounsaturated Fat

GRILLED TURKEY, PORTABELLA MUSHROOMS AND VEGETABLE KEBABS

Yield: 4 servings

View recipe: http://diabeticgourmet.com/recipes/html/907.shtml

Ingredients

1-1/2 to 2 pounds turkey thighs, skinned, boned & cut into 1-inch cubes

2 whole portabella mushrooms, stemmed & quartered

1/2 cup green onions, chopped

1/3 cup olive oil

1/4 cup balsamic vinegar

1 tablespoon Worcestershire sauce

2 teaspoons garlic, minced

1 teaspoon dried rosemary

1 teaspoon dried tarragon

1/2 medium red bell pepper, seeded & cut into 1-inch cubes

1 small yellow squash, cut into 1/2-inch rounds

1 small zucchini, cut into 1/2-inch rounds

Directions

Place turkey cubes and mushroom quarters in a large, self-closing, food-safe plastic bag.

In small bowl, combine green onions, oil, vinegar, Worcestershire sauce, garlic, rosemary and tarragon. Pour over turkey and mushrooms. Seal bag and refrigerate 2 hours or overnight.

Spray grill rack with nonstick vegetable oil spray. Prepare grill for direct heat cooking.

Drain turkey and mushrooms from marinade and discard marinade.

On 10 or 12-inch skewers, alternating ingredients, arrange drained turkey cubes, mushrooms, bell pepper, yellow squash and zucchini.

Grill over medium flame or coals 10 to 12 minutes or until turkey is no longer pink in center, turning once. Cook thighs to an internal temperature of 170 degrees F.

Nutritional Information Per Serving: Calories: 320; Protein: 49 g; Fat: 11 g; Sodium: 150 mg; Cholesterol: 130 mg; Saturated Fat: 3 g; Dietary Fiber: 3 g; Sugars: 3 g; Carbohydrates: 6 g

BEAN AND VEGETABLE STEW

Yield: 6 Servings (about 1-1/3 cups each)

View recipe: http://diabeticgourmet.com/recipes/html/905.shtml>http://diabeticgourmet.com/recipes/html/905.shtml

Source: 1,001 Delicious Recipes for People with Diabetes

Book Info: http://diabeticgourmet.com/book_archive/details/22.shtml

Ingredients

1 cup chopped onion

1 medium Idaho potato, unpeeled, cut into 1-inch cubes

1 large sweet potato, peeled, cut into 1-inch cubes

3/4 cup chopped green bell pepper

1 teaspoon minced garlic

2 tablespoons olive oil

1 tablespoon flour

1-1/2 cups reduced-sodium vegetable broth

1 can (15 ounces) black beans, rinsed, drained

1 can (16 ounces) tomato wedges, undrained

3/4 teaspoon dried sage leaves

Salt and pepper, to taste

Directions

Saute onion, potato, sweet potato, bell pepper, and garlic in oil in large saucepan 5 minutes; stir in flour and cook 1 to 2 minutes longer.

Add remaining ingredients, except salt and pepper, to saucepan; heat to boiling.

Reduce heat and simmer, covered, until vegetables are tender, 15 to 20 minutes. Season to taste with salt and pepper.

Nutritional Information Per Serving: Calories: 209; Protein: 7.7 g; Fat: 5.5 g; Sodium: 493 mg; Cholesterol: 0 mg ; Carbohydrates: 39 g; Exchanges: 1 Vegetable, 2 Bread/Starch, 1 Fat

SPINACH PINWHEELS

Servings: 24; 1 slice per serving

Source: The New American Heart Association Cookbook

To view online, click here.

Ingredients

1 teaspoon light margarine

1/2 cup finely chopped onion

10-ounce package frozen no-salt-added chopped spinach, thawed

1/2 cup nonfat or part-skim ricotta cheese

1 tablespoon fresh lemon juice

Dash of nutmeg

Dash of cayenne

10-ounce package of refrigerated pizza dough

Vegetable oil spray

White of 1 egg, slightly beaten

1 tablespoon sesame seeds

Directions

In a small nonstick skillet, heat margarine over medium-high heat. Swirl to cover bottom. Saute onion until translucent, 2 to 3 minutes.

In a medium bowl, combine onion, spinach, ricotta, lemon juice, nutmeg, and cayenne. Blend well.

Press dough into a 12x14-inch rectangle. Cut in half, forming two 7x12-inch rectangles.

With a rubber scraper, spread half the spinach mixture on each piece of dough. Roll up, starting from a 12-inch side. Pinch each end of rolled dough. Cover and refrigerate for 30 minutes.

Preheat oven to 425 degrees F. Lightly spray a baking sheet with vegetable oil spray.

With a sharp knife, cut each roll into 12 slices. Put pieces on baking sheet. Brush with egg white and sprinkle with sesame seeds.

Bake for 15 to 18 minutes, or until light golden brown.

Nutritional Information Per Serving: Calories: 37; Protein: 2 g; Fat: 1 g; Carbohydrates: 6 g; Exchanges: 1/2 Starch/Bread

ALPHABET TURKEY SOUP

Yield: 8 servings

View recipe: http://diabeticgourmet.com/recipes/html/904.shtml

Ingredients

4 cups turkey broth or reduced-sodium chicken bouillon

1 can (16 ounces) tomatoes

1 cup chopped onion

1 cup peeled and thinly sliced carrots

2 teaspoons Italian seasoning

1/2 teaspoon salt

1/4 teaspoon pepper

4 cups thinly sliced cabbage

2 cups cooked turkey, cut into 1/2-inch cubes

1/2 cup alphabet pasta

Directions

In 5-quart saucepan, over medium-high heat, combine broth, tomatoes, onion, carrots, Italian seasoning, salt and pepper; bring to a boil. Reduce to low and simmer 10 to 15 minutes or until carrots are tender.

Add cabbage, turkey and pasta; return to boil. Immediately reduce heat and simmer 5 to 10 minutes or until cabbage and pasta are tender.

Nutritional Information Per Serving:Calories: 152; Protein: 14 g; Fat: 3 g; Sodium: 592 mg; Cholesterol: 27 mg; Carbohydrates: 18 g

SKEWERED CHICKEN STRIPS WITH SOY-PEANUT MARINADE

Servings: 16; 2 Skewers per serving

Source: The New American Heart Association Cookbook

To view online, click here.

Ingredients

4 boneless, skinless chicken breast halves (about 4 ounces each), all visible fat removed

Soy-Peanut Marinade:


2 tablespoons fresh lime juice (1 to 2 medium limes)

1 tablespoon light soy sauce

1 tablespoon reduced-fat peanut butter

1 tablespoon rice vinegar

2 medium cloves garlic, minced, or 1 teaspoon bottled minced garlic

1/2 teaspoon toasted sesame oil

1/2 teaspoon ground cumin

1/4 teaspoon pepper

Directions

Rinse chicken and pat dry with paper towels. Put chicken smooth side up between two sheets of plastic wrap. Using a tortilla press or smooth side of a meat mallet, lightly flatten chicken. Cut each piece lengthwise into 8 long strips.

In a small nonmetallic bowl, whisk together marinade ingredients. Put marinade and chiken in an airtight plastic bag and turn bag to coat. Seal and refrigerate for 30 minutes to 8 hours, turning bag occasionally.

Meanwhile, soak 32 wooden skewers in cold water for at least 10 minutes.

Preheat grill on medium-high.

Thread 1 strip of chicken on each skewer. Grill for 2 to 3 minutes on each side, or until chicken is cooked through. Serve hot or cover and refrigerate to serve chilled.

Nutritional Information Per Serving: Calories: 30; Protein: 6 g; Fat: 1 g; Sodium: 51 mg; Cholesterol: 16 mg; Carbohydrates: 0 g; Exchanges: 1 Low-Fat Meat

Weekday Recipes

Tuesday...still early in the week. I don't know about you, but if yesterday was any indication, this week may be very busy. And sometimes, it just helps to have good-tasting, healthy food that happens to be fairly easy to fix to look forward to. That said, here are today's recipes. Enjoy!

KEY LIME-COCONUT ANGEL CAKE

This is one of many recipes from a long-ago-forgotten emailing list. I have to admit, though: some of the yummier recipes came from some of those lists.

1 package Betty Crocker 1-step white angel food cake

1 1/4 cups cold water

1 (14-ounce) can sweetened condensed milk

1/3 cup Key lime or regular lime juice

1 teaspoon grated lime peel

1 (8-ounce) container frozen whipped topping, thawed

1 cup flaked coconut

Move oven rack to lowest position (remove other racks). Heat oven to 350°.

Beat cake mix and cold water in extra-large glass or metal bowl with electric mixer on low speed 30 seconds; beat on medium speed 1 minute. Pour into un-greased angel food cake (tube) pan, 10 x 4 inches. (Do not use bundt cake pan or 9 x 3 1/2-inch angel food pan or batter will overflow.)

Bake 37 to 47 minutes or until top is dark golden brown and cracks feel very dry and not sticky. Do not under-bake. Immediately turn pan upside down onto glass bottle until cake is completely cool, about 2 hours.

Beat condensed milk, lime juice, and lime peel in large bowl with wire whisk until smooth and thickened. Fold in whipped topping.

Run knife around edges of cake; remove from pan. Split cake horizontally to make 3 layers. Fill each layer with about 2 cups lime mixture. Frost top and sides of cake with remaining lime mixture. Sprinkle with coconut. Store covered in refrigerator.

LOW FAT SHEPHERD'S PIE

This comes from Fiona Haynes, About.com's Lowfat Cooking expert. She wrote, “This a low fat take on a classic English dish. Shepherd's Pie was traditonally made with leftover meat--usually lamb or beef. This is a recipe that can be made ahead and frozen for later use. I often prepare it one day and use it the next. If you want to reduce the fat content further, use only 3/4 pound of beef and add an extra cup of vegetables--more peas or some sweet corn.” Prep Time: 20 minutes; Cook Time: 50 minutes; serves 6

Ingredients:

1 tbsp canola oil

1 medium onion, finely chopped

2 large carrots, chopped

1 pound extra-lean ground beef

2 tbsp Worcestershire sauce

2 tbsp no-salt-added tomato paste

2 tsp dried mixed herbs

1 cup fat-free, reduced sodium beef broth

1 cup frozen peas

For the Topping:

2 pounds Yukon Gold potatoes, peeled and cut into 1-1 1/2-inch pieces

1/2 cup fat-free milk

1 tbsp light butter

Preparation:

In a large pot, heat canola oil on medium-low heat. Saute onions and carrots until softened. Turn up heat to medium-high and add beef; cook until no longer pink. Add Worcestershire sauce, tomato paste, herbs and broth. Reduce heat and simmer uncovered for 15 minutes. Add peas, then simmer 5 minutes more. Tip: If sauce seems too watery for your liking, combine 1 tsp of cornstarch into 1/8 cup of water and stir into beef mixture.

While sauce is simmering, bring a large pot of water to boil. Add potatoes, reduce heat to a simmer and cook until tender, about 15-20 minutes. Drain water. Add milk and light butter. Mash with a potato masher until smooth. Season if you like.

Pour sauce into an 11-inch by 7-inch baking dish and allow to cool slightly. Top with potato. Optional: sprinkle with 1/3 cup reduced-fat cheese.

Bake in a preheated 400 degree oven for 20-25 minutes.

Per Serving (without cheese): Calories 322, Calories from Fat 67, Total Fat 7.6g (Sat 2.8g), Cholesterol 49mg, Sodium 260mg, Carbohydrate 41.2g, Fiber 5.7g, Protein 22.5g

FUSILLI WITH FRESH TOMATOES AND CORN

Yield: 8 servings

Source: 1,001 Delicious Recipes for People with Diabetes

Book Info: http://diabeticgourmet.com/book_archive/details/22.shtml

Ingredients

2 cups chopped plum tomatoes

1 cup fresh whole-kernel corn, cooked

1/2 cup sliced green onions and tops

2-2/3 cups (6 oz.) fusilli OR corkscrews, cooked, room temperature

Fresh Basil Dressing (recipe follows)

Directions

Combine tomatoes, corn, onions, and pasta in salad bowl; pour Fresh Basil Dressing over and toss.

FRESH BASIL DRESSING

Ingredients

1/3 cup red wine vinegar

2 tablespoons olive oil or vegetable oil

3 tablespoons finely chopped fresh, or 1 teaspoon dried, basil leaves

2 cloves garlic, minced

1/2 teaspoon salt

1/4 teaspoon pepper

Directions

Mix all ingredients; refrigerate until serving time. Mix again before using. Makes about 1/4 cup

Nutritional Information Per Serving: Calories: 135, Protein: 4.1 g, Carbohydrate: 21.8 g, Fat: 4 g, Cholesterol: 0 mg, Sodium: 141 mg; Diabetic Exchanges: 1 Vegetable, 1 Bread/Starch, 1 Fat

CAESAR SALAD IN TOAST CUPS

This comes from Family Time, and starts off, “How creative! Individual whole grain toast cups filled with creamy Caesar salad. It makes a beautiful presentation and it's ready in just 30 minutes.” Prep time: 20 minutes; Cooking time: 10 minutes; Serves 4.

To view this online, click here.

Ingredients

1 tablespoon olive oil

4 slices Pepperidge Farm® Whole Grain 15 Grain Bread, crusts removed

4 cups romaine lettuce, torn into bite-sized pieces

1/4 cup Pepperidge Farm® Whole Grain Seasoned Croutons

1/4 cup prepared fat-free Caesar salad dressing

2 tablespoons grated Parmesan cheese

Directions

Heat the oven to 350°F.

Lightly brush both sides of the bread slices with the oil.

Press the bread slices into the bottom and up the sides of 4 (2 1/2-inch) muffin-pan cups.
Bake for 10 minutes or until the bread cups are lightly browned.

Remove the bread cups from the pan and let cool completely on a wire rack.
Place the lettuce into a medium bowl. Add the dressing and toss to coat.

Spoon 1 cup lettuce mixture into each bread cup. Sprinkle with the croutons and cheese.

ALPHABET TURKEY SOUP

Yield: 8 servings

View recipe: http://diabeticgourmet.com/recipes/html/904.shtml

Ingredients

4 cups turkey broth or reduced-sodium chicken bouillon

1 can (16 ounces) tomatoes

1 cup chopped onion

1 cup peeled and thinly sliced carrots

2 teaspoons Italian seasoning

1/2 teaspoon salt

1/4 teaspoon pepper

4 cups thinly sliced cabbage

2 cups cooked turkey, cut into 1/2-inch cubes

1/2 cup alphabet pasta

Directions

In 5-quart saucepan, over medium-high heat, combine broth, tomatoes, onion, carrots, Italian seasoning, salt and pepper; bring to a boil. Reduce to low and simmer 10 to 15 minutes or until carrots are tender.

Add cabbage, turkey and pasta; return to boil. Immediately reduce heat and simmer 5 to 10 minutes or until cabbage and pasta are tender.

Nutritional Information Per Serving:Calories: 152; Protein: 14 g; Fat: 3 g; Sodium: 592 mg; Cholesterol: 27 mg; Carbohydrates: 18 g